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Vitamin B6: properties, foods and quantities

Vitamin B is involved in over 100 chemical reactions in our body and is particularly important for proper brain development at a young age.

What is vitamin B6?

Vitamin B6 is the generic term for a group of water-soluble compounds that belong to the B vitamin family and are found in a variety of foods.

What role does vitamin B6 play?

This vitamin is involved in a hundred chemical reactions in our cells. Our bodies use vitamin B6 to convert nutrients into energy, make our red blood cells, make our genetic material (DNA and RNA), and break down excess homocysteine, an amino acid that can put us at increased risk for cardiovascular disease available in large quantities.

This vitamin is also important for the proper functioning of our brain and nervous system and contributes to normal brain development during pregnancy and early childhood.

Here are 5 foods rich in vitamin B6:

A vitamin B-6 deficiency can lead to serious health problems. Insufficient intake can impair the function of the central nervous system. This is especially true for children. Ensuring children and adults get milk every day can help keep levels high.

A medium-sized carrot provides as much vitamin B-6 as a glass of milk, plus fiber and a very high level of vitamin A. Carrots can be eaten raw, cooked, or in liquid form, in a smoothie, or in juice. Vitamin B-6 helps build the layer of protein that surrounds nerve cells called myelin.

Vitamin B-6 contributes to the production and manufacture of antibodies that help prevent the risk of infection and disease. Spinach is high in B-6, but also in vitamins A and C, not to mention iron.

Meat, including burgers and steaks, is often mishandled. Beef is sometimes very high in fat, but it also provides large amounts of protein and other nutrients, including vitamin B-6. When you choose lean, grass-fed beef, you reap the nutritional benefits while also saving a lot of fat. Meat is a very versatile food that is available all year round.

Regardless of how they’re cooked, two eggs provide 10% of the recommended daily allowance of vitamin B-6, along with protein and other nutrients. Eggs are a truly versatile food packed with nutrients. They’re perfect for breakfast, but can also be used as a simple meal for lunch, brunch, or dinner.

What happens if you are low on vitamin B6?

Vitamin B6 deficiency is a fairly rare phenomenon in developed countries as the majority of people get the recommended amounts of this vitamin through their diet. Vitamin B6 deficiency can lead to itchy, scaly skin on the lips and cracking at the corners of the mouth.

In the long term, this often leads to microcytic anemia, a disease in which very small red blood cells are produced that can’t properly oxygenate our bodies. This deficiency can also affect the normal functioning of our brain, leading to confusion, depression, or more serious consequences. Children deficient in this vitamin slow growth and development and may become irritable or suffer from microcytic anemia and epileptic seizures.

What Happens If You Consume Too Much Vitamin B6?

It is highly unlikely that harmful levels of vitamin B6 are ingested from food alone. However, taking high doses of vitamin B6 supplements for a long time (more than six months) can lead to adverse health effects.

Symptoms of toxicity include muscle weakness, nerve damage in the feet and hands, and loss of control over body movement and coordination.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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